A HARVARD MEDICAL SCHOOL GUIDE

101 TIPS
FOR TIP-TOP HEALTH

From the Physicians and Editors of

Harvard Health Publications

Page 1 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

Get Motivated
1 Set a SMART goal. Experts say efforts to
change are more successful if they are SMART
that is, specific, measurable, achievable, realistic, and
time-based. So as youre deciding on a change, make
sure it can pass the SMART test:
S Set a very specific goal. I will add
one fruit servingthats half a cup,
choppedto my current daily diet.
M Find a way to measure progress.
I will log my efforts each day on
my calendar.
A Make sure its achievable.
Be sure youre physically
capable of safely accomplishing
your goal. If not, aim for a
smaller goal.
R Bemaysure its realistic. It
seem counterintuitive,
but choosing the change you most
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need to makelets say, quitting
smoking or losing weightisnt as
successful as choosing the change
youre most confident youll be able to
make. Focus on sure bets, such as eating an
additional serving of fruit every day rather
than overhauling your diet at once: if you
picture a 10-point scale of confidence in
achieving your goal, where 1 equals no
confidence and 10 equals 100% certainty,
you should land in the 7-to10 zone.
T Set time commitments. Pick a date and
time to startWednesday at breakfast,
Ill add frozen blueberries to cerealand
regular check-in dates: Ill check my log every
week and decide if I should make any changes
in my routines to succeed. When setting
commitments, outside deadlines can be really
helpful. Signing up for a charity run or spring
triathlon on a certain date prods you to get a
training program under way.
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Ease Stress
2 Frequently late? Apply time management
principles. Consider your priorities (be sure to
include time for yourself), then delegate or discard
unnecessary tasks. Map out your day, segment
by segment, setting aside time for different tasks,
such as answering emails, writing memos, or
returning phone calls. If you get caught up online,
put away distractionsno texts, tweets, emails,
or gameswhile you dive into tasks. If you are
overly optimistic about travel time, consistently
give yourself an extra 15 minutes or more to get to
your destinations.
3 Often angry or irritated? Consider
the weight of cognitive distortions.
Are you magnifying a problem, leaping
to conclusions, or applying emotional
reasoning? Take the time to stop,
breathe, reflect, and choose.
4 Unsure of your ability to
do something? Dont try to
go it alone. If the problem is work,
talk to a co-worker or supportive boss.
Ask a knowledgeable friend, check reliable
online sources, or call the local library or an
organization that can supply the information you
need. Write down other ways that you might get the
answers or skills you need. Turn to CDs, books, or
classes, for example, if you need a little tutoring. This
works equally well when youre learning relaxation
response techniques, too.
5 Overextended? Clear the deck of at least
one time-consuming household task. Hire a
housecleaning service, shop for groceries online,
convene a family meeting to consider who can
take on certain jobs, or barter with or pay teens
your own or local hiresfor house or yard work.
Consider what is truly essential and important to
you and what might take a backseat right now.
6 Not enough time for stress relief?
Try mini-relaxations. Slow down to pay
attention to every sensory aspect of a single task
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or pleasure. Or commit to one week of rising a bit
early or paring down your schedule sufficiently to
allow time to relax.
7 Feeling unbearably tense? Try
massage, a hot bath, or a mindful
walk. Practically any exercisea brisk
walk, a quick run, a sprint up and down
the stairswill help, too. When done
regularly, exercise wards off tension.
8 Frequently feel pessimistic?
Remind yourself of the value of
learned optimism: a more joyful life and,
quite possibly, better health. Practice
deflating cognitive distortions. Rent
funny movies and read amusing books.
Create a mental list of reasons you have
to feel grateful. If the list seems too
short, consider beefing up your social
network and adding creative, productive,
and leisure pursuits to your life. Getting together with friends on a
regular basis could keep you happier
9
and healthier.
Upset by conflicts with others?
State your needs or distress directly,
avoiding you always or you never zingers. Say,
I feel _____ when you _____. I would really
appreciate it if you could _____. I need some
help setting priorities. What needs to be done first
and what should I tackle later? If conflicts are a
significant source of distress for you, consider a
class on assertiveness training.
10 Worn out or burned out? Nurture
yourself. Care for your body by eating good,
healthy food and for your heart by seeking out
others. Give thought to creative, productive, and
leisure activities. Consider your priorities in life: is
it worth feeling this way, or is another path open to
you? If you want help, consider what kind would
be best. Do you want a particular task at work to
be taken off your hands? Do you want to do it at a
later date? Do you need someone with particular
expertise to assist you?
11 Feeling lonely? Connect with others. Even
little connectionsa brief conversation
in line at the grocery store, an exchange about
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local goings-on with a neighbor, a question for a
colleaguecan help melt the ice within you. It may
embolden you, too, to seek more opportunities
to connect. Be a volunteer. Attend religious or
community functions. Suggest
coffee with an acquaintance. Call
a friend or relative you miss.
Take an interesting class.
12 Take a mental break.
Stepping away from
the problem in front of you
can help calm fear and reduce
pain. Theyre equally helpful
in thwarting stress before an
important meeting, while
stuck in traffic, or when faced
with people or situations that
annoy you.
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13
Focus on breathing.
Place your hand just
beneath your navel so you can
feel the gentle rise and fall of
your belly as you breathe. Breathe
in slowly. Pause for a count of three. Breathe out.
Pause for a count of three. Continue to take a few
slow, deep breaths. Or alternatively, while sitting
comfortably, take a few slow deep breaths and
silently repeat to yourself I am as you breathe in
and at peace as you breathe out. Repeat slowly
two or three times. Then feel your entire body relax
into the support of the chair.
14 Count down slowly. Count down slowly
from 10 to zero. With each number, take
one complete breath, inhaling and exhaling. For
example, breathe in deeply, saying 10 to yourself.
Breathe out slowly. On your next breath, say nine,
and so on. If you feel lightheaded, count down
more slowly to space your breaths further apart.
When you reach zero, you should feel more relaxed.
If not, go through the exercise again.
15 Do a body scan. While sitting down, take
a break from whatever youre doing and
check your body for tension. Relax your facial
muscles and allow your jaw to fall open slightly.
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Let your shoulders drop. Let your arms fall to your
sides. Allow your hands to loosen so that there are
spaces between your fingers. Uncross your legs or
ankles. Feel your thighs sink into your chair, letting
your legs fall comfortably apart. Feel your shins
and calves become heavier and your feet grow roots
into the floor. Now breathe in slowly and breathe
out slowly for a short while.
16 Give yourself a massage. A combination
of strokes you can do yourself works well
to relieve muscle tension. Try gentle chops with
the edge of your hands or tapping with fingers
or cupped palms. Put fingertip
pressure on muscle knots. Knead
across muscles, and try long, light,
gliding strokes. You can apply these
strokes to any part of the body that
falls easily within your reach.
For a short session like this, try
focusing on your neck and head.
Start by kneading the muscles
at the back of your neck and
shoulders. Make a loose fist and
drum swiftly up and down the
sides and back of your neck.
Next, use your thumbs to work tiny circles around
the base of your skull. Slowly massage the rest of
your scalp with your fingertips. Then tap your fingers
against your scalp, moving from the front to the back
and then over the sides.
Now massage your face. Make a series of tiny circles
with your thumbs or fingertips. Pay particular
attention to your temples, forehead, and jaw muscles.
Use your middle fingers to massage the bridge of your
nose and work outward over your eyebrows to your
temples.
Finally, close your eyes. Cup your hands loosely
over your face and inhale and exhale easily for a
short while.
17 Practice guided imagery. Start by sitting
comfortably in a quiet room. Bring your
awareness to your breath for a few minutes. Now
picture yourself in a place that conjures up good
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memories. What do you smellthe heavy scent
of roses on a hot day, crisp fall air, the wholesome
smell of baking bread? What do you hear? Drink in
the colors and shapes that surround you. Focus on
sensory pleasures: the swoosh of a gentle wind; soft,
cool grass tickling your feet; the salty smell and
rhythmic beat of the ocean.
18 Perform a meditation exercise. This exer-
cise teaches basic mindfulness meditation.
Sit on a straight-backed chair or cross-legged on
the floor.
Focus on an aspect of your breath-
ing, such as the sensations of air
flowing into your nostrils and
out of your mouth, or your belly
rising and falling as you inhale
and exhale.
Once youve narrowed your
concentration in this way, begin
to widen your focus. Become
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aware of sounds, sensations,
and ideas.
Embrace and consider each thought or sensation
without judging it good or bad. If your mind
starts to race, return your focus to your breathing.
Then expand your awareness again.
19 Practice mindful eating. Food offers com-
fort and pleasure as well as nourishment. Try
to take the time to savor each bite. To practice mind-
ful eating, sidestep distractions like the background
drone of TV or even a propped-up book. Start by
setting a place for yourself and sitting down. Close
your eyes for several seconds, and inhale and exhale
deeply to help yourself focus. Bring your full atten-
tion to the moment. Now, look at your food. Breathe
in its aromas before you taste it. Chew slowly so you
can delight in textures and flavors. Try not to rush
through one mouthful to get to the next, but concen-
trate instead on the mouthful youre actually eating at
that moment. Bringing all your senses into play can
sharpen your taste for fresher, healthier foods and
help break the cycle of stress-related eating.
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 20 Strengthen your social bonds. Given the
pleasures and benefits of social ties, why
not grasp opportunities to expand your social circle
and deepen the ties youve already made? Here are
some ways to do just that:
If you normally wait for others to reach out, pick
up the phone and propose a date.
Explore some of the many volunteer opportunities
available, from wielding tools to help spruce
up affordable housing to mentoring a child
or businessperson.
Embrace technology. Email, texting, tweeting, and,
yes, even old-school telephones extend your reach
around the world. Social media sites like Facebook,
MySpace, and LinkedIn can help you connect with
old friends or find new work opportunities.
Find like-minded people through intriguing classes
and organizations, or by harnessing social media
engines that can link you to just about anyone
interested in doing just about anything.
Religion offers enormous support to many people
around the world. If thats true for you, join in on
services that suit your faith. If its hard to get to
religious services, ask fellow congregants to escort
you. If a significant illness keeps you away, find out
if your spiritual leader makes home visits.
Remember that social support is a two-way street.
Offer assistance to friends, family, and neighbors.
Accept help or a hand reached out in friendship
when its offered to you.
Doing things you
used to enjoy at
the beginning of
your relationship
may restore
intimacy.
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Consider adopting a pet. Research shows that
pets can have beneficial effects on your physical
and emotional health. Plus, taking a dog for walks
encourages you to be active and links you with
like-minded animal lovers.
Sidestep Pitfalls
What trips people up when they try to make healthy
changes? And how can you learn to be nimble
enough to sidestep pitfalls? These tips can help.
21
Always launch change with a plan. Map
out the journey youre embarking upon. Its
tempting to skip straight to the action, especially
when youre feeling inspired to make a change.
By winging it, though, you may ignore important
issues, such as why you doand dontwant to
make this change. Make a commitment based on
that knowledge, then plan a path of small steps that
lead to your ultimate goal.
22
Set off at a reasonable pace. Rushing
change rarely works. Few of us are designed
to go from zero to 60. In the exercise world, you set
yourself up for injuries; in the diet world, you get
sick of nibbling only celery sticks and raw cabbage,
and head for the chocolate cake. Let small, steady
changes help you achieve what you hope to do.
23 Envision a happy outcome. Choose
the carrot, not the stick. Rather than
sternly telling yourself I should be meditating
every day or blaming yourself for failing, try
saying aloud I feel calmer and happier when
I meditate regularly. Reminding yourself
why a change is worthwhile can help you over
rough spots.
24
Expect lapses. Lapses are so normal,
experts actually write this into the
stages of change. Embrace lapses as part of
the process, then brainstorm solutions to the
challenges that derailed you. If necessary, whip
out your plan to maneuver around lapses. And
try, try again.
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25 Live in the gray zone. Give up on all-or-
nothing thinking. Its not helpful to live in
a black-and-white world that dictates I am good
and am following my diet or I ate a fat-laden
meal at lunch, so Im doing a bad job on my diet
and might as well eat anything I want. Even if you
treated yourself to a double scoop of ice cream,
then later enjoyed an unplanned bedtime snack,
then forgot to pack a healthy lunch the next day,
try not to let slipups snowball to the point where
you throw up your hands and declare all of your
efforts a complete loss. Realize that perfection isnt
possible. Just take a deep breath, smile, and get
back on track at the next opportunity.
26 Accept full responsibility for making
the change. Personal responsibility is
essential for lasting change. Dont expect someone
else to act as food police, or push you out the door
on days when you just dont feel like taking a walk.
Again, remember why this change matters in
your life.
Eat Better
How a food diary can help
A food diary can help you pinpoint problem-eating
patterns. Do you mindlessly munch on junk food
when you watch TV? You may not be aware how
many unhealthful, high-calorie foods you are
consuming at odd moments if you dont track your
habits with a food diary. Seeing it all in black and
white can help you take responsibility for changing
your behavior.
27 Dont wait to write. To get the most
accurate impression of what and how
much you consume, jot down what youve eaten as
soon as you eat it. If you wait until the end of the
day, its likely youll forget some of the things you
ate earlier. Strive to write down every mouthful
of foodeven tastes, snacks, and sipswithin 15
minutes of consuming it.
28 Do get the details. Record relevant
important details, including the time of
your meal or snack, where you ate, whether you
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were doing something else while you were eating,
and the type of food you consumedwhether, for
example, it was a meal from scratch or fast food
you picked up on the go. These added data will help
reveal patterns.
29
Do record portion sizes. Record the specific
amounts of each food you eatfor example,
1 cup of orange juice or 3 ounces of chicken. Measure
portion sizes with standard measuring utensils and
a kitchen scale. This not only helps you track your
food consumption but will give you familiarity with
standard serving sizes. Youll probably be surprised
by what a 3-ounce serving size of chicken or a half-
cup of pasta looks like on your plate. Over time, you
can begin to eyeball servings more accurately and
skip the actual measuring.
30
Let the Harvard Healthy Eating Plate
be your guide. With the overload of diet
advice out there, it can be hard to separate objective,
scientific recommendations from those that are
slanted by commercial or other agendas. Thats
why teams from Harvard Health Publications and
the Harvard School of Public Health came up with
a graphical approach to healthy eating. Harvards
Healthy Eating Plate clarifies and amplifies MyPlate
from the U.S. Department of Agriculture, pointing
you to the healthiest choices among the major food
groups. As youll see, half of every meal should
consist of fruit and vegetables. Carbs are good, as
long as theyre the whole-grain variety. For protein,
choose fish, fowl, beans, and nuts over red meat.
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When you eat a diet packed with vegetables, fruits,
nuts, whole grains, healthy fats, and lean protein,
you not only consume the finest energy-boosting
foods, but you also promote good healthan
energy booster in itself.
31 Eat more unprocessed or minimally
processed foods. By doing so, youll
naturally consume foods that have the amounts
and combinations of fiber and nutrients that nature
intended. Many factory-made foods, in contrast,
are stripped of natural fiber and nutrients and filled
with ingredients made to stimulate appetite and keep
you eating more. Processed meats, in particular, are
linked with heart disease and cancer. Unprocessed
foods have no added sugar, fat, or salt. Most also have
more fiber.
32 Go for novelty. You may feel as if good
nutrition is boring because you only think
of a few kinds of healthful foods. To get a broader
range of disease-fighting nutrients, try new grains,
vegetables, and fruits. Bulgur and quinoa are good
grain alternatives. Novel kinds of beans, fruits,
and vegetables abound. You can experiment with
new recipes that rely less on meat and make use
of different ingredients and herbs and spices for
flavor sources.
33 Cover all your bases. Every day, strive
to eat three servings of fruit, three to four
servings of vegetables, some lean protein, some
whole grains, healthy oils, some nonfat or low-fat
dairy, and a serving of nuts or legumes. At each
meal, look at your plate: about one-half should be
fruits and vegetables, one-quarter lean proteins
(fish, poultry, beans, or tofu), and one-quarter
whole grains.
34 Stay hydrated. Because many foods
contain water, most people get sufficient
liquid each day without making a special effort. That
said, it can be helpful throughout the day to drink
water or another no-calorie liquid as an alternative
to snacking or to wash down meals. Plus, as you
increase your fiber content with whole-grain foods,
water helps ferry it smoothly through your digestive
tract and protects you from constipation. Drinking
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4 to 6 cups of water a dayor water in combination
with other low-calorie liquidsis a reasonable and
healthful goal.
35 Keep protein portions small. For
proteins like meat and chicken, 3 ounces
for lunch and slightly more for dinner is a good
goal. Keep in mind that 4 ounces of meat is about
the size of a deck of cards. For beans, the serving
size is about cup of cooked beans, which looks
like the size of a golf ball.
36 Aim
for
at least two
servings of
fish each week.
Fishespecially
salmon,
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bluefish, and
Eating two servings of salmon may lower
mackerel your risk of heart disease.
are good
sources of omega-3 fats, which are good for your
heart. Youll want to skip the large, predatory
deep ocean fish (such as swordfish, shark, king
mackerel, and bluefin tuna) because of their higher
mercury content.
37 Avoid impulse eating. If you snack, plan
ahead for healthy snacks. Avoid sugary
drinks and their empty calories.
38 Tips for healthy eating away from
home. For some people, eating out
whether at a restaurant, a social function, or a
friends homeis always a challenge. Portions can
be hefty and packed with calories and saturated
fat. When you eat out, it may help to follow these
simple guidelines:
Ask how entres are prepared, and avoid fried
foods or dishes served in heavy sauces or gravies.
Choose skinless chicken, fish, or lean meat thats
broiled, poached, baked, or grilled.
Get the servers advice in selecting healthy,
low-fat dishes. Restaurants are used to dealing
with special diets.
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 Dont feel obliged to clean your plate. Eat a
reasonable portion, and take the remainder home.
Choose steamed vegetables and salads to
accompany your meals. Request low-calorie
dressings and toppings, and if theyre not
available, ask for all dressings, butter, and
sauces to be served on the side so you can use
them sparingly.
If you take insulin and know your meal will be
delayed, time your injection appropriately. You
may need to eat a roll or piece of fruit to tide
you over.
If you crave a dessert, share one.
Food Shopping Smarts
Theres a list of healthful foods, so you know what
to look for in the market, but here are some other
tips for helping ensure you fill your cart with them:
39 Start at the perimeter of the grocery
store. Thats where youll find the most
healthful, freshest, least-processed options. Try to
shop the produce, fish, lean meat, low-fat dairy,
and bread sections of the store as much as possible
to avoid the temptations lurking in the aisles
containing snack cakes, chips, sodas, and other
packaged and processed foods. Concentrate on
filling your basket with healthful fruits, vegetables,
whole grains, low-fat dairy, and lean protein. After
youve shopped the outer boundary of the store,
use your list to navigate the rest of the aisles. Look
above and below the center shelves for the most
healthful selections.
40 Dont shop on an empty stomach. We
all know what happens when you go to
the grocery store when your stomach is rumbling!
Everything looks good, especially those quick, easy-
to-eat snacks. If youre hungry, have a healthful
snack or meal before shopping. Youll be less
tempted to fill your cart with impulse items.
41 Get organized. Make a list of foods
you need. Do your menu planning for a
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THINKSTOCK
Youll find most healthful, least-processed food options
around the perimeter of the grocery store.
week at a time, and do your grocery shopping
on the same day of each week. A simple routine
eliminates the need for midweek trips to the store,
which may tempt you to buy food thats not on
your list.
42
Become a comparison shopper. Decide
whats most important to you when
selecting foods, whether its sodium, fiber, sugar,
calories, or healthful fat, and then home in on that
nutrient by reading labels. You probably wont find
the perfect food, but you will surely make better
decisions by comparing labels. If youre trying to lose
weight, pay particular attention to calories and the
serving size listed. Ignore the calories from total fat,
though. A calorie is a calorie. (But do try to avoid
foods whose fat comes mostly from trans fats or
saturated fat.)
43
Becoming label-savvy. Most of the truly
healthful foods like fruits and vegetables
dont have nutrition labels on them. Packaged
foods, on the other hand, do, and reading the
label is your best guide to choosing the most
healthful options. How can you tell whether
one breakfast cereal, for example, is better than
another? Compare them by checking the Nutrition
Facts panel.
44
Foods and nutrients to increase. Try
to meet the following recommendations as
part of a healthy eating pattern while staying within
your calorie needs.
Increase vegetable and fruit intake.
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 Eat a variety of vegetables, especially dark green, Keep trans fat consumption as low as possible by
red, and orange vegetables, and beans and peas. limiting foods that contain synthetic sources of
trans fats, such as partially hydrogenated oils, and
Consume at least half of all grains as whole grains.
by limiting other solid fats.
Increase whole-grain intake by replacing refined
grains with whole grains. Reduce the intake of calories from solid fats
(mainly animal fat) and
Increase intake of fat-free or
added sugars.
low-fat milk and milk products, You dont have to follow an all-
such as milk, yogurt, cheese, or or-nothing approach. Its really Limit the consumption of
fortified soy beverages. a matter of foods that contain refined grains
common (such as white flour and white
Choose a variety of protein sense. rice), especially refined-grain
foods, including seafood, lean Kathy McManus, foods that contain solid fats,
meat and poultry, eggs, beans director, Department
of Nutrition, Brigham added sugars, and sodium.
and peas, soy products, and and Womens Hospital
unsalted nuts and seeds.
Increase the amount and
variety of seafood by choosing
46Sensible Breakfasts.
Morning routines are
hard to break. If your idea of
seafood in place of some meat
breakfast is grabbing a coffee
and poultry.
and a doughnut on your way

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Use oils to replace solid fats to work, finding time to eat
where possible. healthfully in the morning may
seem daunting. With a little
Choose foods that provide more potassium,
planning, however, its easier than you think. Here are
dietary fiber, and calcium, which are nutrients
some healthful breakfast suggestions, which follow
Americans may not get enough of. These foods
the basic formula of equal parts whole grains + lean
include vegetables, fruits, whole grains, and milk
protein + fruit:
and milk products.
whole-grain cereal (at least 5 g of fiber and less

45 Foods and food components to reduce.

Theres a growing realization that excess
sodium can harm health. Reduce daily sodium
than 5 g sugar) + milk (skim or 1% milk or
soymilk) + a small banana or cup berries
cup cooked oatmeal with cinnamon + 2
intake to less than 2,300 milligrams (mg) or even
tablespoons nuts + cup berries
further to 1,500 mg among people who are age 51
and older and those of any age who are African a slice of 100% whole-grain bread + 1 tablespoon
American or have hypertension (high blood natural peanut butter + a small banana
pressure), diabetes, or chronic kidney disease. The
breakfast sandwich: 100% whole-wheat English
1,500 mg recommendation applies to about half
muffin or whole-grain mini bagel + an egg or a
of the U.S. population, including children and the
slice of low-fat cheese + an orange
majority of adults.
breakfast burrito: 1 small whole-wheat tortilla +
Consume less than 10% of calories from saturated
a scrambled egg or a slice of low-fat cheese and
fatty acids (mainly from animal fat) by replacing
salsa + sliced mango
them with monounsaturated and polyunsaturated
fatty acids (mainly from vegetable oils). 2 slices of whole-grain toast or 1 whole-grain
English muffin + cup low-fat cottage cheese +
Consume less than 300 mg per day of dietary
cup pineapple
cholesterol (mainly found in animal-based
foods). toast + milk + cup berries

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47 Whats for lunch? Once youve set your
breakfast, youll need to decide what to eat
for lunch. Need help getting started? Here are some
lunch ideas to rotate through:
1 serving whole-grain crackers, baby carrots,
cup hummus, and an orange
1 whole-wheat tortilla, topped with cup low-
sodium canned black or pinto beans, 1 ounce
low-fat shredded cheese, and 1 tablespoon
salsa, heated in the microwave and rolled up,
with some chopped lettuce and tomatoes
2 slices whole-grain bread with recipe tuna
salad with curry and apples plus plenty of
tomatoes and romaine lettuce
California turkey wrap (whole-wheat tortilla,
4ounces turkey, hummus, sprouts), plus a
fresh fruit cup
1 whole-grain roll, 1 cup bean and lentil soup,
grape tomatoes, and a peach
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Tomatoes and olive oil may help fight inflammation.
peanut butter sandwich made with 2
tablespoons peanut butter on whole-grain
bread with a side of carrot sticks, plus a small
banana
chicken Caesar wrap (whole-wheat tortilla,
chicken, and romaine lettuce with 1 tablespoon
Caesar dressing), plus an orange
1 cup chili made with lots of vegetables and
ground turkey
1 cup whole-wheat pasta salad made with 4
ounces chicken or tuna and vegetables
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1 cup low-fat or nonfat plain Greek yogurt
with berries or fresh fruit and 2 tablespoons
nuts
vegetable quesadilla made with 1 whole-wheat
tortilla, 2 ounces part-skim mozzarella, and
vegetables
veggie burger with lettuce and tomato on a
whole-wheat bun, with a small green salad
hard-boiled egg with a green salad and pear
whole-grain crackers or bread with cup
hummus and 2 ounces low-fat cheese and sliced
vegetables on top
48 Salad bar survival. A trip to the salad
bar is a convenient way to load up your
lunch with vegetables. But while salads sound
healthful, they can quickly add hefty doses of
calories and artery-clogging saturated fat. Regular
salad dressings, cheeses, mayonnaise-based salads
(such as tuna, chicken, and egg salads), and
desserts (such as rice pudding and ambrosia) drive
up calorie counts. The good news? Many salad
bars have so much variety now that its easy to
work around these potential diet pitfalls without
feeling deprived.
Take these steps to raise your next visit to the salad
bar to a more healthful level.
Build a vegetable base. Most salad bars have two
sizes of tinslarge and small. Go for the large
tin at lunch and load it up with leafy greens and
raw or grilled vegetables. By getting the large-size
salad, youll eat more produce when the pickings
are plentiful.
Add some protein. To your veggie base, add a
couple spoonfuls of garbanzo and kidney beans,
or three-bean saladtypical salad bar offerings.
Beans are an excellent
source of disease-fighting
fiberand theyre filling!
Add some grilled chicken,
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low-fat cottage cheese,
or chopped eggs to
complete the picture of a
fulfilling lunch.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 Add a small amount of healthy fat. Sprinkle on
the nuts and seeds. They are high in heart-healthy
unsaturated fat and healthy protein, give you a
feeling of fullness, and help food stay in your
stomach longer.
Avoid large cheese chunks or use them only
sparingly. Cheese packs a calorie and saturated
fat wallop. A light sprinkle of a strongly flavored
cheese like feta or Parmesan can deliver flavor
with fewer calories. Feta, especially, is so flavorful
that you can add less of it.
Creamy salad dressings have the
most saturated fat, so oil-based
dressings are a better option. To
limit calories, use dressing sparingly
or dilute it with a little vinegar, or
opt for a light or nonfat dressing. If
you choose a high-fat dressing, skip
nuts, seeds, or cheese on your salad.
Bypass the bacon bits. Theyre
high in fat, they dont offer
much nutritionally, and theyre
processedthe worst kind of meat.
Diets that emphasize vegetables,
Finish with whole grains and fruit. whole grains, and legumes may help
Look for whole grains like barley or slow or even reverse heart disease.
bulgur wheat to sprinkle on top. Or
add a few slices of fruit.
Many salad bars also offer rice pudding,
ambrosia salad, and other treats. Even though
theyre available, dont kid yourself. Theyre
dessert, not salads. If youre trying to control
calories, choose fresh fruit instead.
49
What should you snack on? Try
keeping a bunch of grapes or a tangerine
handy. This way, youll see it before reaching for
the calorie-dense chips or cookies. Have small
containers of nonfat plain yogurt or applesauce
with no added sugar within easy reach.
50 Sneaky ways to get in more fruits and
vegetables. Dinner is typically the largest
meal of the day, and its also your last chance to
strike a healthful balance of foods for the day. If
you didnt eat many or any fruits and vegetables at
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lunch, nows your chance; why not load up on fruits
and vegetables to meet your produce quota? Dinner
is the time to make up for any lack of nutrients
earlier in the day. Plus, piling on the produce means
theres less room in your dinner for unhealthful
options. Here are some sneaky ways to work more
produce into dinner.
Roast vegetables along with whatever entre
is in the oven. Roasting is a great way to let the
deep, rich flavors of vegetables shine through
because their starches start
to convert to sugar at around
375 F, releasing a deep, nutty
sweetness. To roast, just bake
cut-up vegetables at 375 F for
20 to 25 minutes or until theyre
lightly browned. Any vegetable
is a roasting candidatefrom
mushrooms, onions, eggplant,
and zucchini to tomatoes,
broccoli, and carrotsso dont
limit yourself.
Thinkstock Poach veggies in low-sodium
chicken broth and white wine.
Add garlic, basil, or tarragon
for a flavor bonus. To poach,
boil enough liquid to cover the
vegetables. When it boils, add
the vegetables. Turn down the heat to just below
boiling and cook the vegetables for about five to
seven minutes, until theyre brightly colored and
tender-crisp.
Smuggle fresh cut vegetables into main dishes.
Try adding mushrooms, peppers, zucchini,
onions, or carrots into pasta sauce, casseroles,
soup, stews, scrambled eggs, and chili. And
pureed cooked vegetables can easily be used as
sauces, soups, spreads, and toppings.
Make it your goal to have a salad with dinner
most days. Stock your salad with dark green leafy
lettuce and toss in petite peas, tomatoes, onions,
celery, carrots, and peppers. Bonus: in addition to
the nutrient bonanza youll get, studies show that
starting meals with a low-calorie salad can help
you consume fewer calories at the meal, as long as
the salad is no more than 100 calories.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 C
 hoose fruitfresh or frozen, stewed or
bakedfor dessert. It all counts toward your
daily produce quota. Dried fruits are healthy but
high in calories, so eat them sparingly.
51
Smart, easy dinners. Here are some quick
dinner ideas to try:
Spread low-fat refried beans on a whole-wheat
tortilla, add thawed shrimp or leftover chicken,
sprinkle with chopped green peppers, add a
spoonful of salsa, roll up, and bake for 15 minutes.
Slice a tofu block into large slices (about three
slices per block) and place in a baking pan; add
chopped scallions, garlic, and a little low-sodium
soy sauce. Meanwhile, toss vegetables such as
strips of red pepper in olive oil. Roast tofu and
vegetables in the oven for 20 minutes at 375 F.
Serve with brown rice or whole-wheat couscous.
Add can of black, white, or garbanzo beans
(buy low sodium or rinse regular canned beans),
or salmon chunks to a tossed salad. Serve it with
a dressing of oil and balsamic
vinegar plus a hearty chunk
of whole-wheat bread and
olive oil.
Whip together a two-egg
omelet (two eggs plus a
teaspoon of water) and fill with
any leftover vegetables you
have around, such as steamed
broccoli from last nights
dinner and some chopped
tomatoes. Season with pepper.
Or sprinkle on your favorite
Coffee and camaraderie are two easy and
herb combination, like Herbes enjoyable ways to boost your health.
de Provence or bouquet garni.
Getting
Your Energy Back
52 Eat small, frequent meals but dont
overeat. Where energy is the issue, its
better to eat small meals and snacks every few
hours than three large meals a day. This approach
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can reduce your perception of fatigue because
your brain, which has very few energy reserves of
its own, needs a steady supply of nutrients. Some
people begin feeling sluggish, headachy, or light-
headed after just a few hours without food. But it
doesnt take much to feed your braina piece of
fruit or a few nuts is adequate.
53 Avoid crash diets. If you need to lose
weight, do so gradually, without skimping
on essential nutrients or starving yourself of the
calories you need for energy. Poor nutrition and
inadequate calorie intake can cause fatigue. And
remember to eat regularly throughout the day, even
when youre dieting. Your brain needs a steady
supply of glucose from food. When the brains
glucose levels are low, some people feel hungry,
fatigued, or both, which can then trigger a bout
of overeating.
54 Use caffeine to your advantage. Caffeine
can increase or decrease your energy level,
depending on when and how much of it you consume.
Caffeine does help increase
alertness for an hour or two
after consumption, so having a
cup of coffee before going to a
meeting or starting on a project
can help sharpen your mind.
But it can also cause insomnia,
especially when consumed in
large amounts or after 2 p.m. (or
even noon, if youre caffeine-
sensitive).
55
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Limit alcohol. If
youre going to drink,
do so in moderation at a time
when you dont mind having
your energy wind down.
The sedative effect of alcohol is especially strong
at midday, when you normally feel a bit lethargic
anyway, so one of the best hedges against the
midafternoon slump is to avoid alcohol at lunch.
Similarly, avoid the five oclock cocktail if you want
to have energy in the evening to pursue a hobby,
stay awake through a movie, spend time with your
family, or finish that report for work the next day.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 That said, many experts advise against having
a nightcap just before going to bed. Though
alcohol initially relaxes you and causes
drowsiness, several hours later it begins to
stimulate the brainparticularly the sleep/
wake centers.
If you do choose to drink alcohol, a glass with
dinner is a reasonable choice. And stay within the
limits of moderation: no more than two drinks a
day for men and one for women.
56
Drink water. Whats the only nutrient that
has been shown to enhance performance for
most activities? Its not some pricey sports drink. Its
water. If your body is short on fluids, one of the first
signs is a feeling of fatigue.
How much water do you need? The Institute of
Medicine recommends that women consume a total
of about 91 ounces of fluids a day (about 11.5 cups)
and men about 125 ounces (16 cups). These fluids can
come from a combination of drinks (such as water,
milk, coffee, tea, or soda) and solid foods that contain
water (such as fruits and vegetables), so you dont
actually need to drink 16 cups of fluid a day: five to
eight is good enough.
Exercise Regularly
Pay attention to how much
activity youre gettingeven climbing
the stairs
Exercise is the energy booster that
is so counterintuitive, most people
dont even think of it. But its a proven
way to increase your vim and vigor.
The Physical Activity Guidelines for
Americans recommend 150 minutes
of moderate aerobic activity per week
(for example, half an hour five days a week) or 75
minutes of vigorous activity, or a mix of the two.
The guidelines also advise engaging in two to three
strength training sessions per week. Allow at least
48 hours between these muscle-building workouts
to give your body time to recover. Whether you are
doing aerobic exercise or strength training, start each
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QUICK TIP|How fast is brisk?
A brisk walk is generally 3 to 4 miles per hour.
But since humans dont come equipped with built-
in speedometers, you need some way to measure
your walking speed. One way is to count your steps
per minute. Provided youre walking on level ground,
you can use the following as general guidance to
gauge your pace:
Slow = 80 steps per minute
Moderate to brisk = 100 steps per minute
Fast = 120 steps per minute
Race walking = More than 120 steps per minute
exercise session with a five- to 10-minute warm-up.
Stretching is also essential at the end of a session to
work out muscle kinks and improve range of motion
and balance.
57
Aerobic activity. The most convenient
and affordable form of aerobic activity is
walking. Studies have shown that brisk walking for
at least half an hour, five times a week, has nearly
the same health benefits as more vigorous exercise.
People who take brisk walks have a lower risk for
heart disease, diabetes, high blood pressure, high
cholesterol, colon cancer, osteoporosis, and perhaps
other diseases. Even mental health
problems are less frequent in
regular walkers. Although it hasnt
been studied, many regular walkers
also believe that this exercise makes
them more energetic.
58
Strength training.
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Resistance exercise, such
as weight lifting, is especially
beneficial for people in their 60s
and older because it builds muscle mass. Weight
lifting doesnt have to involve heavy barbells. Lifting
light hand weights can provide adequate resistance,
as can using strength training machines at the gym.
Be sure to exercise all of the major muscle groups
of the legs, trunk, arms, and shoulders.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 Choose weights as light as 2 pounds for your
first few strength training sessions, so you can
concentrate on good formyou want to isolate
muscles by trying to move only those that youre
exercising. After that, add enough weight so
that the maximum number of repetitions you
can do per set is about eight to 12. The last few
repetitions in each set should require a good deal
of effort. Aim for two to three sets per exercise,
breathing out as you lift and breathing in as you
lower the weight. Rest between sets for a minute
to reap the best strength gains.
59 Yoga and tai chi. Yoga and tai chi can
enhance energy, too, because they are
proven stress busters with substantial benefits for
the mind. A 2013 study published in the Journal
of Physical Activity and Health found that doing
20 minutes of yoga postures led to better cognitive
functioningspecifically, an improved ability to
focus and take in and use new informationthan
20 minutes of aerobic exercise.
60 Rhythmic, repetitive activities.
Rhythmic exercises, such as walking,
jogging, swimming, or bicycling, can be calming
and relaxing. Once you get under way, become
aware of how your breathing
complements the activity. Breathe
rhythmically, repeating a focus
word, phrase, or prayer youve
chosen. Remember to adopt a
passive attitude. When disruptive
thoughts intrude, gently turn your
mind away from them and focus on
moving and breathing.
61 Go outside. Anyone
who enjoys the outdoors,
whether for gardening, hiking,
or taking walks along the beach,
knows that getting outside can help
restore body and soul. There arent
any scientific studies documenting
that communing with nature can
actually fight fatigue, but scientists
are beginning to explore this theory.
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Some research suggests that being in nature can have
therapeutic and restorative effects. This supports a
theory developed by Harvard biologist Edward O.
Wilson known as biophilia, which holds that humans
have an innate connection to the natural world and to
other living things, and that contact with nature can
benefit your health.
62 Six tips for safe stretches. Everyone
with medical conditions or notshould
use these tips to help protect muscles and joints
while ensuring flexibility gains.
Warm up first. Much like taffy, muscles stretch
more easily when warm. You can begin by
marching in place with arms swinging for
five minutes or dancing to a few songs. Moist
heat packs or a warm shower are effective first
steps, too.
Feel no pain. Stretch only to the point of mild
tension, never to the point of pain. If a stretch
hurts, stop immediately! Reset your position
carefully after checking the instructions, then
P
try again.
 ay attention to posture and good form.
Posture counts whether youre sitting, standing,
or moving. Good form translates
to better gains in flexibility and less
likelihood of injury when stretching
tight muscles.
Focus on the muscle being
stretched. Youll notice that
one side of your body often is
tighter than the other. Work on
balancing this over time.
Breathe comfortably
while stretching, or use
yoga breathing.
Practice often. Youll make
the best gains if you stretch
frequentlydaily, or on as many
days of the week as possible. At
the very least, aim to do stretches
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two or three times a week.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
Enhance Mobility help people assess and modify the safety of their
homes and improve their ability to perform daily

and Independence tasks safely.

Balance exercises. Muscles and bones need to be
challenged or else they deteriorate. The same is true
of balance. Fortunately, balance and coordination
can be maintained with practice and even improve
over time.
Many types of physical activity challenge the balance
system. If you do yoga, dance, or tai chi, youre giving
your balance system a workout by putting your body
in challenging positions. However, if most of your
exercise is using a stationary bike or weight machines,
or simply walking on a path, you may be missing out
on a chance to build up your balance abilities along
with your muscles and cardiovascular fitness.
The first step toward keeping yourself or a loved one
from falling is to know when theres a problem. Look
for these warning signs:
difficulty climbing stairs without leaning heavily
on a rail
fatigue when performing basic tasks like
housework
leaning on furniture to cross a room
hesitancy walking and negotiating steps and
uneven surfaces
requiring more assistance getting in and out of
chairs, a car, or a shower or bath

63
changes in gaitexcessive
Heel-to-toe walk. Position An easy exercise
slowness, favoring one side over
your heel just in front of the like the single
leg stance can another, shuffling
toes of the opposite foot as you walk
help improve your
forward for eight to 12 steps. Heel balance. fear of falling (paradoxically,
and toes should actually touch each people who are afraid of falls
time you take a step. If necessary, become increasingly hesitant
steady yourself by putting one hand and sedentary, which only
on a counter as you walk at first, and weakens their bodies and puts
then work toward doing this without them at further risk)
support. Repeat two to four times.
avoiding bathing, changing

64
clothes, or other basic tasks,
Single leg stance. Stand
MICHAEL CARROLL PHOTOGRAPHY

because of fear of falls

on one foot for up to 30
or injuries.
seconds. Put your foot down and
repeat on the opposite side. Perform If you notice any of these, a
two to four times on each leg. If conversation with a doctor is
this is too hard, steady yourself by in order. A physical therapist or other clinician can
holding on to the back of a chair at first, then work create a program to reduce your fall risk.
toward doing this without support. For an added
challenge, you can add ankle weights.

65 Reducing the risk of falls. To what extent

can falls be prevented? This topic has been
an important target of research. In brief, many
direct interventions to prevent falls seem to be
helpful. These include exercises to improve muscle
strength, balance, and gait; physical therapy; and
taking 800 IU of vitamin D a day. The American
Geriatrics Society also recommends programs that
66 Fall proof your home. The following tips
will help you to safely navigate inside and
outside your home:
Throughout the home:
Use flooring that is smooth, nonglare, and slip-
resistant. A slippery floor is a fall waiting to
happen. Also, carpets and rugs should have a
pile thats less than half an inch deep, and rugs

Page 15 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

 should have nonskid pads or backings to keep
them from sliding or folding over. Keep floors
clear of clutter that someone could trip on.
Keep hallways well lit, and put night lights in
bedrooms, bathrooms, and connecting hallways.
Keep electrical cords for floor lamps, TVs,
phones, and other devices tucked away from
where you walk or against the walls.
Make sure stairs have a handrail that runs the
full length of the stairs and just past them,
and a light switch at the top and bottom. For
extra safety, install handrails on both sides
of staircases.
Install a high-tech security system that can
directly contact police, fire, and emergency
medical services.
where you dont have to bend down or
reach high.
Keep a sturdy step stool on hand if you have
high cabinets that are difficult to reach.
Install single-lever faucets, which are easier to
operate, and counters with rounded corners.
House exterior:
For general safety, install lighting at doorways,
porches, and walkways. Motion detector lights
are best for lighting the way when you come
home at night.
If you live in an area that gets snow, keep
supplies like shovels and melting salt handy,
and consider paying for a service to clear
walkways of snow and ice if its difficult
for you.

Bathroom: Keep walkways in good repair, with an even

surface. Uneven pavement is easy to trip on.
Add grab bars
(which are sturdier
than towel bars)
to your shower Improve Sleep and Sex
67
or bath.
Tips for a better nights sleep. For many
Consider adding people with chronic sleep issues, simple
a bathing stool lifestyle changes can help. These good habits are
or shower seat, known as sleep hygiene, because they represent
along with a scientific thinking about maintaining healthy
handheld shower sleep patterns.
Thinkstock

head attached to a
hose. These make A simple handrail in the shower Go to bed and wake up at the same time every
it easier to bathe prevents injuries. day, even on weekends.
sitting down. Use the bed only for sleeping or sex.
In the tub, install a nonslip surface, or add Forgo naps, especially close to bedtime.
a nonslip mat. On the floor, consider using
Limit the time you spend in bed. Turn in only
textured tiles, which tend to be less slippery
when wet.
A contrasting border on the edge of the
bathroom countertop can make it easier to see.

Kitchen:
Rearrange cabinets and drawers so you can
reach food, dishes, pots, and utensils without
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straining. Store the heaviest items in places

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 when youre sleepy. If you dont fall asleep within
15 minutes or if you wake up and cant fall back
to sleep within that amount of time, get out of
bed and do something relaxing until you feel
sleepy again.
Avoid caffeine-containing beverages (coffee, many
teas, chocolate, and cola drinks) after 2 p.m., or
noon if youre caffeine-sensitive.
Avoid eating foods that contribute to heartburn.
Dont drink alcohol for at least two hours
before bedtime.
Limit fluids before bedtime to minimize
nighttime trips to the bathroom.
Exercise regularly (but not within two hours of
bedtime).
Keep the bedroom cool, dark, and as quiet
as possible.
68 Consider cognitive behavioral therapy.
Cognitive behavioral therapy (CBT)
teaches people new ways of thinking about and
then doing things. CBT has proved helpful in
treating addictions, phobias, and anxietyas well
as insomnia.CBT for insomnia aims to change
the negative thoughts and beliefs about sleep
into positive ones. People with insomnia tend to
become preoccupied with sleep and apprehensive
about the consequences of poor sleep.
This worry makes relaxing and falling
asleep nearly impossible. The basic
tenets of this therapy include setting
realistic goals and learning to let go of
inaccurate thoughts that can interfere
with sleep.
69 Six all-natural sex tips.
Looking for natural ways
to sidestep or help reverse erectile
dysfunction? Skip the supplements and
try these tips for a better sex life and
general health. Improved mood and Lifestyle changes, such as exercising
quality of life are added bonuses. and eating a healthy diet, can
help boost sexual activity without
Start walking. Just 30 minutes medication.
of walking a day was linked with
Page 17
a 41% drop in risk for erectile dysfunction,
according to one Harvard study, while a separate
trial reported that moderate exercise can help
restore sexual performance in obese middle-aged
men with erectile dysfunction.
Eat right. Go bullish on fruit, vegetables, whole
grains, and fish, while downplaying red and
processed meat and refined grains, a diet that
lessened the likelihood of erectile dysfunction in
the Massachusetts Male Aging Study.
Check your vascular health. Signs that put
you on the road to poor vascular health include
soaring levels of blood pressure, blood sugar,
LDL (bad) cholesterol, and triglycerides; low
levels of HDL (good) cholesterol; and a widening
waist. Check with your clinician to find out
whether your vascular systemand thus your
heart, brain, and penisis in good shape or
needs a tune-up through lifestyle changes and, if
necessary, medications.
Measure up. A trim waistline is one good
defensea man with a 42-inch waist is 50% more
likely to have erectile dysfunction than one with a
32-inch waist.
Slim down. Tip the scales at a healthy weight.
Obesity raises risks for vascular disease and
diabetes, two major causes of erectile dysfunction.
And excess fat tinkers with several hormones that
may feed into the problem, too.
70 Tips for making sex more
comfortable. If sex is
uncomfortable, here are some things
you can do to reduce your discomfort
and enhance your pleasure.
Relax and practice Kegel exercises to
make sure you arent tightening up.
If you are postmenopausal,
consider using low-dose vaginal
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estrogen therapy.
Use plenty of lubricant with both
sexual stimulation and intercourse
and consider regular use of long-
acting vaginal moisturizers.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 Use a topical anesthetic gel with a 5%
concentration of the local anesthetic lidocaine
to ease burning during intercourse. You can
get this with a prescription from your health
care provider.
Use lubricated, graduated vaginal dilators
regularly, if your vagina tightens involuntarily
when intercourse is attempted (vaginismus), or
if your vagina feels like it has become short or
narrow over time.
Ahem,
Matters of Plumbing
71 Know the foods and drugs that can
cause heartburn. Diet can contribute to
lower esophageal sphincter (LES) dysfunction. For
example, alcohol can loosen the LES (and irritate
the esophageal lining), as can coffee and other
caffeine-containing products. Coffee, tea, cocoa, and
cola drinks are all powerful stimulants of gastric
acid production. Mints and chocolate, often served
to cap off a meal to aid in digestion, can actually
make things worse. Both relax the LES and can
induce heartburn, as can fried and fatty foods. If
you notice that a particular food leads to episodes of
heartburn, by all means, stay away from it.
72
Self-help for heartburn. Modifying diet and
lifestyle remains the foundation for treating
the symptoms of gastroesophageal reflux disease
(GERD). In particular, for mild GERD symptoms or
for GERD symptoms that are not relieved by acid-
reducing medications like proton pump inhibitors
(PPIs), lifestyle changes are the primary treatment.
Here are some prevention tips for people troubled
by symptoms.
Eat smaller meals. A large meal remains in the
stomach for several hours, increasing the chances
for GERD. Therefore, anyone who suffers from this
problem should distribute his or her daily food
intake over three, four, or five smaller meals.
Relax when you eat. Stress increases the
production of stomach acid, so make meals
Page 18
a pleasant, relaxing experience. Sit down. Eat
slowly. Chew completely. Play soothing music.
Relax between meals. Relaxation therapies such
as deep breathing, meditation, massage, tai chi, or
yoga may help prevent and relieve heartburn.
Remain upright after eating. You should
maintain postures that reduce the risk for reflux
for at least three hours after eating. For example,
dont bend over or strain to lift heavy objects.
Avoid eating within three hours of going to bed.
Do not eat bedtime snacks.
Lose weight. Excess pounds increase pressure
on the stomach and can push acid into
the esophagus.
Loosen up. Avoid tight belts, waistbands,
and other clothing that puts pressure on
your stomach.
Stop smoking. Nicotine stimulates stomach acid
and impairs LES function.
Chew gum. It can increase saliva production,
soothing the esophagus and washing acid back
down to the stomach.
Consult your doctor about your medications.
Drugs that can predispose you to reflux include
aspirin and other NSAIDs, oral contraceptives,
hormone replacement therapy, narcotics, certain
antidepressants, and some asthma medications.
Raise your beds head at night. If youre bothered
by nighttime heartburn, elevate the head of your
bed by placing a wedge (available in medical
supply stores) under your upper body. But dont
elevate your head with extra pillows. That makes
reflux worse by bending you at the waist and
compressing your stomach.
Exercise wisely. Wait at least two hours after a
meal before engaging in vigorous physical activity,
giving your stomach time to empty.
73
Consider herbal alternatives for
heartburn. Some people have found herbs
and other natural remedies to be helpful in the
treatment of heartburn symptoms.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 Chamomile. A cup of chamomile
tea may have a soothing effect
on the digestive tract. People
with ragweed allergy should
avoid chamomile.
Ginger. The root of the ginger
plant is another well-known herbal
digestive aid and has been a folk
remedy for heartburn for centuries.
Licorice. This remedy has proved effective in
several studies. Licorice is said to increase the
mucous coating of the esophageal lining, helping
it resist the irritating effects of stomach acid.
Deglycyrrhizinated licorice, or DGL, is available
in pill or liquid form. It is considered safe to
take indefinitely.
Other natural remedies. A variety of other
remedies have been used over the centuries, but
not enough scientific studies have been done
to confirm their effectiveness. Catnip, fennel,
marshmallow root, and papaya tea have all been
said to aid in digestion and act as a buffer to
stop heartburn. Some people eat fresh papaya
as a digestive aid. Others swear by raw potato
juice, three times a day. However, these remedies
are not reviewed for safety or effectiveness by
the FDA.
74 Ask your doctor about bladder training.
You might be teaching your bladder some
bad habitshabits that can gradually result in
incontinence or frequent bathroom breaks. Luckily,
old bladders can learn new tricks. Bladder training,
a program of urinating on a schedule, enables you
to gradually increase the amount of urine you can
comfortably hold. Bladder training is a mainstay
of treatment for urinary frequency and overactive
bladder in both women and men, alone or in
conjunction with medications or other techniques.
It can also help prevent or lessen symptoms of
overactive bladder that may emerge after surgery
for stress incontinence.
75 and fecal incontinence. A surprising
number of people with fecal incontinence
dont seek medical attention. Half of those with
Page 19
severe incontinence and 95% of people
with occasional accidents try to cope
on their own and therefore miss getting
the help that is available. Your primary
care physician is likely to be a good
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place to start. You can help by being
prepared to answer detailed questions:
When did the incontinence start?
Is it getting worse over time? Does
anything seem to make it better or worse?
How often do you have an accident? What
happens? Do you lose a large or small amount of
stool? Do you have any warning? Does anything
seem to bring it on (such as physical activity,
stress, time in menstrual cycle, particular foods)?
When your rectum is full, can you distinguish
whether it is solid, liquid, or gas? Do you
sometimes think you are passing gas, only to be
surprised that stool has come out?
When you feel the need to have a bowel
movement, how long can you wait? After you
defecate, do you feel like there is stool left inside?
What are your regular bowel habits? Do you often
have diarrhea or constipation? Do you often have
cramps or see blood in your stool?
76 Eliminate foods that may cause
diarrhea. Try eliminating or reducing
the foods listed below, doing so one at a time for
several days each, to determine whether one of
them might be causing diarrhea.
alcohol
caffeine
cured or smoked meats
dairy products
fatty and greasy foods
fruits
spicy foods
sweeteners (sorbitol, xylitol, mannitol, fructose,
found in many diet drinks, fruit drinks, sugarless
gum, and candies)
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
Matters of the Heart
cholesterol. Probably the most important step,
though, is changing the way you eat. Pay special
77 Keep your cholesterol in check. About
14% of Americans have cholesterol levels
that are greater than 240 mg/dLhigher than is
attention to avoiding foods that boost unhealthy
LDL and those that lower healthy HDL.
healthy for a persons heart. But if you take steps to
reduce high cholesterol, you can bring down your
chances of having a heart attack. For every 10%
drop in your cholesterol level, your heart attack risk
falls by 20% to 30%.
Total cholesterol. This number is the sum of
cholesterol carried in all cholesterol-bearing
particles in the blood, including HDL and LDL.
The NCEP guidelines advise aiming for a total
cholesterol level below 200 mg/dL. Reducing
your total cholesterol level by 10% reduces your
risk of dying from heart disease by 15%. And
with lifestyle changes and current cholesterol-
lowering medicines, one can reduce total
cholesterol levels by much more than 10%.
LDL Your particular LDL target depends on
your cardiovascular health and your odds of
having a heart attack in the next 10 years.
HDL Healthy HDL cholesterol lowers heart
disease risk. The NCEP guidelines consider
levels of 60 mg/dL or above protective against
heart disease, while levels of less than 40 mg/dL
are regarded as too low and increase your risk.
Triglycerides The main form of stored
fatboth in the food we eat and in the
bodys adipose (fat) tissue
is triglycerides. In general,
triglyceride levels have less impact
on heart disease risk than LDL or
HDL levels. The NCEP guidelines
define normal fasting triglyceride
levels as below 150 mg/dL.
78 How to improve your
cholesterol profile. You
cant change your age or family
medical history, both of which
can affect your cholesterol levels.
However, you can lose weight and
Page 20
boost physical activity, which will help lower your
Focus on fats.
Avoid saturated
fats, which increase
unhealthy LDL
levels, and steer
clear of trans
fats, which both
raise LDL and
lower protective
Thinkstock
HDL. Instead,
substitute healthier High-fat, high-sugar foods like
unsaturated fats, burgers, fries, and sodas can
which are found contribute to inflammation in the
in fish, nuts, and body.
vegetable oils.
Choose whole grains. Whole-grain breads,
pasta, and cereal help prevent a blood sugar
roller coaster and make you feel full longer.
Many of these foods contain fiber that lowers
LDL levels.
Make other healthy choices. Eat more fruits
and vegetables, especially if you substitute these
for processed foods like potato chips. And make
healthy dairy substitutions: fat-free milk instead
of whole milk, or low-fat yogurt instead of
sugar-laden versions.
Take a medication. If lifestyle
changes arent enough to lower your
cholesterol to healthy levels, then
talk with your doctor about taking a
cholesterol-lowering drug. Most often,
these are statins, which are by far
the most effective. If you cant take a
statin, other options exist.
79 Keep blood pressure
within healthy limits.
Your blood pressure reading has
two parts. The first and higher
THINKSTOCK
number (systolic blood pressure)
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
represents the pressure while the heart is beating
and shows how hard the heart works to push blood
through the arteries. The second and lower number
81 How to lose weight. The only way to shed
pounds is to consume fewer calories than you
burn off. Fortunately, there are steps you can take to
(diastolic blood pressure) represents the pressure help you to lose weightand keep it off.
when the heart is relaxing and refilling with blood
Set a realistic goal. To avoid getting discouraged,
between beats and shows how forcefully arteries
start by trying to lose a reasonable amount of
are being stretched most of the time. If either your
weight and then trying to maintain it. For many
systolic or diastolic pressure is high, you have
men, a realistic goal is to lose 5% to 10% of
hypertension.The higher your blood pressure, the
starting weight.
greater your risk of suffering a heart attack, heart
failure, stroke, or kidney disease. Keeping blood
pressure within normal limits, or getting treatment
if your blood pressure rises too high, will improve
your health.

80 How to lower your blood pressure.

Lifestyle changes may be enough to lower
your blood pressure if it is only mildly elevated
(in the prehypertension category). But once
people develop high blood pressure, medication is

usually necessary.
Eat less salt. Salty foods can raise your blood
pressure. People over age 50 and African
Americans tend to be more salt-sensitive than
others. Food with less salt may taste bland at
first, but most people adjust to a low-salt diet
with time.
Get more potassium. This nutrient, found in
bananas, tomatoes, sweet potatoes, and salmon
to name just a few sources
helps to lower blood pressure.
Take medication. Blood pressure medicines
include thiazide diuretics, ACE inhibitors,
angiotensin-receptor blockers, beta blockers,
and calcium-channel blockers. These five
categories of drugs work in different ways, but
are equally effective. Still, most people need
to have the dosages adjustedor need to try a
new drugbefore they get their blood pressure
under control.
THINKSTOCK
Slow down. Eat slowly and mindfully, rather than
gulping food down.
Find substitutions. One way to cut calories is to
make healthy substitutions, such as munching
on carrot sticks rather than potato chips when
you snack.
Get enough sleep. A sleep debt can lead to
weight gain.
Boost your activity. Remember, burning off
calories is just as helpful as cutting them when it
comes to weight loss.
82 Alcohol in moderation. Moderate alcohol
consumption can help men reduce their
risk of some of the leading causes of death, such as
diabetes, heart disease, and stroke. Moderate means
one to two drinks per day, at most. After that, harmful
effects begin to accumulate. A drink is defined as 1.5

Page 21 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

ounces of hard liquor, 4 to 5 ounces of wine, or 12 had not seen their doctor for a physical exam in the
ounces of beer. previous year, even though 40% of them had at least
one chronic condition (high blood pressure, heart
disease, arthritis, diabetes, or cancer). Nearly one-
Screening Tests and fifth of men ages 55 and over said they had never
undergone screening for colon cancer, and almost 30%
Vaccinations to Consider said they wait as long as possible to seek medical
attention when they are feeling sick or in pain.

83 Men: See your doctor for routine

maintenance checks Men are less likely
than women to get routine physical exams and
84 Women: See your doctor for routine
maintenance checks at midlife and
beyond, good health is increasingly dependent
screenings. A survey by the American Academy of on good collaborations with your doctos. Since
Family Physicians found that 55% of men surveyed you are likely to be making more medical visits,

Screening tests and immunization schedule for MEN

TESTS/IMMUNIZATIONS AGES 50 AND OLDER
General exam Yearly. (Some studies have found that regular annual check-ups do not bring clear health benefits
to the population as a whole, but doctors still recommend them, especially for those over 50.)
Thyroid (TSH) test Every five years.
Blood pressure measurement At least every two years if you have normal blood pressure; at least once per year if it is elevated
or if you are at increased risk for heart disease and stroke (such as from smoking or diabetes).
Cholesterol test Get this checked regularly; discuss with clinician, as professional recommendations vary about
how often.
Bone density screen Discuss with clinician if you are at increased risk because of previous bone fractures or other
factors (see Osteoporosis); not recommended for other men.
Diabetes screening Discuss with clinician if you have risk factors for type 2 diabetes, if your blood pressure is higher
than 135/80, or if you use medication to control your blood pressure.
Digital rectal exam Once a year, during a regular physical exam.
Prostate-specific antigen (PSA) test Discuss with clinician.
Sexually transmitted infection (STI) tests Both partners should be tested for STIs and HIV before initiating intercourse.
Mental health screening Discuss with clinician.
Colorectal screening Before age 75, use one of these three methods: (1) fecal occult blood test annually; (2) flexible
sigmoidoscopy every five years; (3) colonoscopy every 10 years. After age 75, discuss with clinician.
Complete eye exam Until age 54, every two to four years; from 55 to 64, every one to three years; after 65, every one
to two years; or as advised by a clinician.
Hearing test Discuss with clinician.
Mole exam Have this done during your routine physical or separately by a dermatologist.
Dental exam and cleaning Routinely; discuss frequency with dentist.

Influenza vaccine Yearly.

Pneumonia vaccine
Tetanus-diphtheria (Td) or
tetanus-diphtheria- pertussis (Tdap) booster
Herpes zoster vaccine for shingles
Source: U.S. Department of Health and Human Services.
One time only, at age 65.
Get a Td booster every 10 years; one booster after age 50 should be with Tdap, and the rest with Td.
Once only at age 60 or later; discuss with clinician.

Page 22 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

 Screening tests and immunization schedule for WOMEN
TESTS/IMMUNIZATIONS AGES 5064 AGES 65 AND OLDER
General exam; weight and height Discuss with clinician
Thyroid (TSH) test Every 5 years
HIV test At least once to find our your HIV status; ask your clinician if repeat testing is necessary
Blood pressure measurement At least every 2 years; at least yearly (or per your clinicians advice) if you have high blood pressure
Cholesterol test Discuss with clinician; many groups recommend screening every 5 years
Bone density screen Discuss with clinician At least once; talk to clinician about repeating
Blood glucose test Every 3 years
Mammogram Every 2 years; discuss with clinician
Clinical breast exam Discuss with clinician
Pap smear Every 5 years; if HPV screening is unavailable, Discuss with clinician
have Pap every 3 years
Pelvic exam Every 13 years
Chlamydia test Obtain if you have new or multiple partners
Sexually transmitted infection (STI) tests Both partners should be tested for STIs and HIV before initiating intercourse
Mental health screening Discuss with clinician

Colorectal health; use one of the following three methods:

1. Fecal occult blood test Yearly Discuss with clinician
2. Flexible sigmoidoscopy Every 5 years Discuss with clinician
3. Colonoscopy Every 10 years Discuss with clinician
Complete eye exam Every 24 years or as advised by clinician Every 12 years
Hearing test Every 3 years
Mole exam Clinical exam or physical; self-exam monthly
Dental exam Routinely; discuss with dentist
Influenza vaccine Yearly
Pneumococcal vaccine Not applicable One time only
Tetanus-diphtheria (Td) or tetanus-
Every 10 years; one booster after age 50 should be with Tdap, and the rest with Td.
diphtheria-pertussis (Tdap) booster
Herpes zoster vaccine for shingles Once only at 60 or later; discuss with clinician
Source: U.S. Department of Health and Human Services.

find a primary care physician with whom you feel
comfortable. Work with your doctor to devise a
schedule for screening tests and clinical exams.
Dealing with Pain
you can do on your ownfor example, avoiding
the foods, activities, or situations that trigger your
headaches; using mind-body techniques such
as yoga or meditation to reduce your stress; or
trying herbal supplements. Other approaches, like
acupuncture or physical therapy, require you to
seek out a specialist.

85 To ease headache pain A range of

remedies and self-help strategies may
help to ease your headaches. Some are things
Aspirin and other pain relievers. When most
people get a headache, they reach for whatever
painkiller they happen to have in their medicine

Page 23 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

 cabinet. And most of the time, an over-the-
counter (OTC) pain reliever will do the trick.
This easy, effective strategy is fine for people
who have mild to moderately painful headaches
once in a while. But if you need to take an OTC
painkiller more than a couple of times a week,
that means youre suffering from regular, rather
than occasional, headaches, and you should see
your doctor. Also, talk to your doctor if OTC
medications fail to ease your pain. These drugs
are not strong enough for many people with
severe headaches; however, a prescription drug
may provide relief, as described in later chapters.
86
Explore alternatives. Acupuncture has
long been used to treat headaches, but
until 2009, there hadnt been strong evidence
that this ancient Chinese practice had any clear
benefit for headache
pain. Then, two
reviews from the
Cochrane Collaboration
(an international
organization that
provides comprehensive
reviews of health
Thinkstock
care) concluded that
acupuncture appears to
prevent migraines as well as or possibly better than
preventive medications and may also help people
with occasional or chronic tension headaches.
According to traditional Chinese beliefs, acupuncture
works by affecting the flow of energy, called qi,
through pathways that run through the body. The
practitioner inserts very fine needles at specific points
along these pathways, which are known as meridians.
Although acupuncture has many variations, it
typically involves four to 10 needles that are left in
place for 10 to 30 minutes, while you lie in a darkened
room. A course of treatment may include six to
12 sessions. Most people report that acupuncture
needles cause little or no pain.
87 Ask your doctor about physical
therapy. By relaxing the tense muscles
that commonly accompany tension and migraine
headaches, certain types of physical therapy may
Page 24
provide relief. Your physical therapist may teach
you daily neck and shoulder exercises you can
do on your own. In addition, he or she will likely
use one or more office-based treatments, such as
the following:
ultrasound, which uses a device that emits sound
waves that penetrate the skin and warm muscle
tissue
electrical nerve stimulation, which employs a
battery-powered device to send electrical signals
to underlying nerves
traction, which involves using a special device to
stretch a tight muscle, usually in the neck
myofascial release, which involves performing
a series of massage-like techniques to stretch
tight muscles.
Physical therapists often use hot or cold compresses
as well. You can try the same techniques at home.
To prevent headaches, for example, a heating pad
applied daily can relax tense muscles in your neck
and shoulders.
Taking a hot shower or bath can also help but does
not work as well as using a heating pad daily. For a
headache already in progress, cold is better. A cold
pack can constrict blood vessels and can be especially
helpful for throbbing temples.
Massage, when performed by a licensed massage
therapist, can also loosen tight muscles. However,
be aware that certain techniques can worsen
headaches. For instance, although gentle massage
can provide headache relief for some people, a too-
firm or aggressive massage can actually bring on a
severe headache.
88 Consider topical pain relievers for
muscle aches. Topical pain relievers,
which are applied to the skin, offer one alternative
for mild pain relief. You can use these alone or
in combination with oral analgesics. Creams
containing salicylate (including Aspercreme and
Bengay) and others containing capsaicin (including
Zostrix) are available without a prescription.
However, its important to avoid touching any
mucous membrane around the mouth, nose, or
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
eyes after applying the cream, in order to
avoid irritation. Diclofenac, a prescription
nonsteroidal anti-inflammatory drug
(NSAID), is available for topical use as a gel
(Voltaren Gel) and a patch (Flector Patch).
Both carry some of the same risks as oral
NSAIDs, but they are less likely to cause
stomach and intestinal irritation because
they dont enter the gastrointestinal tract. If
you develop an upset stomach when taking
the pill form, consider trying one of the
topical versions.
89
Tackle pain with exercise.
Structured exercise programs
commonly emphasize one or more of these goals.
You can also work with your physician or physical
therapist to develop your own exercise program
that addresses them all.
Increase range of motion. These exercises aim to
improve the mobility and flexibility of your joints.
To increase your range of motion, move a joint as
far as it can go and then try to push a little farther.
Strengthen your muscles. An excellent way
to provide aching joints with more support is
to strengthen the muscles surrounding them.
Strengthening exercises use resistance to
build muscles.
Build endurance. Aerobic activities such as
walking, swimming, and bicycling can all build
your heart and lung function, which in turn
increases endurance and overall health.
Improve balance. Physical therapists often
include improved balance in their lists of goals.
There are simple ways to work on balance. For
example, stand with your weight on both feet.
Then try lifting one foot while you balance on the
other foot for 5 seconds. Repeat on the other side.
(You might want to stand by a chair that you can
grab on to just in case.).
90 Find some helpful gadgets if hand pain
limits your activities. Simple gadgets and
devices can sometimes make it easier to perform
daily activities, such as cooking, gardening, or even
getting dressed.
Page 25
91 Develop back-healthy habits.
Everyday activities, from
vacuuming your house to sitting in front
of the computer for hours, can take a toll
on your back, particularly if you arent
schooled in proper body mechanics. You
can take some of the pressure off your
back by following these simple tips:
While standing to perform ordinary
tasks like chopping vegetables or
folding laundry, keep one foot on a
small step stool.
THINKSTOCK
Dont remain sitting or standing in the
same position for too long. Stretch,
shift your position, or take a short walk
when you can.
When sitting, keep your knees a bit higher than
your hips and bend them at a 90-degree angle. Sit
with your feet comfortably on the floor. If your
feet dont reach the floor, put a book or a small
stool under them.
While driving, sit back in your seat, and if your
seat does not provide sufficient lumbar support,
place a rolled blanket or some towels behind your
lower back. Try to shift your weight occasionally.
If you have cruise control, use it when you can.
Also consider using a foam seat cushion to
absorb some of the vibration.
Sleep on your side if you can, and bend your
knees toward your chest a bit. Also, choose a
pillow that keeps your head level with your
spine; your pillow shouldnt prop your head up
too high or let it droop. Choose a mattress thats
firm enough to support your spine (so that it
doesnt sag into the bed) and that follows your
bodys contours.
92 Find a good mattress. Considering that
most people spend roughly a third of their
lives lying in bed, choosing the right mattress is an
important matter. And if you have low back pain, it
can make the difference in whether you can sleep at
night and function the next day. While theres not
a great deal of research on this topic, a few studies
offer some guidance.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
 93 Know the laws of lifting. Follow these six
steps whenever you need to lift something:
likelihood of sprains and strains. Stretch regularly
but gently, without bouncing, as that can cause tissue
injury. Beginners should start by holding the stretch
1. Face the object and position yourself close to it.
for a short time and gradually build up to roughly
2. Bend at your knees, not your waist, and squat 30-second stretches.
down as far as you comfortably can.
3. Tighten your stomach and keep your buttocks
tucked in. Understand
4. Lift with your legs, not your back muscles.
5. Dont try to lift the object too high. Dont raise
Your Diabetes Risk
a heavy load any higher than your waist; keep a
light load below shoulder level. 95 Should you be tested? The American
Diabetes Association (ADA) recommends
that all adults be tested for diabetes
beginning at age 45. If youre between ages
Lift smart tips to help you avoid 18 and 45 and have a BMI of 25 or higher,
back injury and pain you should be tested if you have one or more
During the
lift, keep your of the following risk factors:
back straight
and tighten You have a mother, father, brother, or
your stomach
Lift with the load close muscles. sister with diabetes.
to you.
You are physically inactive.
Avoid
twisting You are African American, Asian
when lifting
objects. American, Hispanic American, Native
American, or of Pacific Islander descent.
Power for the
lift comes from You have given birth to a baby weighing
Alayna Paquette

your legs, not

your back.
Keep feet shoulder-width apart for stability.
6. Keep the object close to you as you lift it.
If you need to turn to set something down, dont
twist your upper body. Instead, turn your entire
body, moving your shoulders, hips, and feet at the
same time.
more than 9 pounds or had diabetes
during pregnancy.
You have blood pressure of 140/90mmHg
or higher or are being treated with blood
pressurelowering drugs.
You have abnormal blood lipid (fat) levels,
such as HDL cholesterol levels below 35 mg/
dL or triglyceride levels over 250 mg/dL.

Ask for help with lifting anything thats too heavy. You have had impaired glucose tolerance or im-
paired fasting glucose when previously tested for di-
abetes.

94 Learn proper stretching to find lower

back pain relief. Stretching is a valuable
component of any treatment plan for a person plagued
You have polycystic ovary syndrome or a history
of vascular problems.
by back problems. Most experts believe that supple, Your HbA1c level is greater than 5.7%.
well-stretched muscles are less prone to injury.
Indeed, shorter, less flexible muscle and connective If the results are normal, the test should be repeated
tissues restrict joint mobility, which increases the in three years.

Page 26 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

96 Know your diabetes dietary targets
Slurred speech
Double vision
The ADAs nutritional guidelines include these suggested In severe cases, loss of consciousness,
targets for various dietary components. seizures, and even coma
Saturated fat Less than 7% of calories

Trans fat Minimal amounts For Stronger Memory,

Cholesterol Less than 200 mg per day
Activate Your Brain
and Your Body
Protein 15% to 20% of calories

Fiber At least 14 grams per 1,000 calories daily

Sodium No more than 2,300 mg per day Regular physical activity helps keep your heart, lungs,
and muscles in shape and can stave off the effects of
aging. In much the same way, exercising your brain

97 Know your blood sugar symptoms

can help keep your mind sharp and your memory
intact. Here are several ways to activate your brain.

98
High (hyperglycemia) Keep busy and engaged. The MacArthur
Blurry vision Foundation Study on Successful Aging,
a long-term study of aging in America, found
Excessive thirst that education level was the strongest predictor
Frequent urination of mental capacity as people aged. The more
education, the more likely an individual was to
Extreme hunger
maintain his or her memory and thinking skills.
Extreme fatigue Other research has shown that people who held
Weight loss (without trying) jobs that involved complex work, such as speaking
to, instructing, or negotiating with others, had a
Bladder infections lower risk of memory loss (dementia) than people
Recurring vaginal yeast infections whose jobs were less intellectually demanding.

Low (hypoglycemia)
Nervousness
Weakness
Hunger
Lightheadedness or dizziness
Trembling
Sweating
Rapid heartbeat
Feeling cold and clammy
Thinkstock

Irritability
Keeping the brain busy and challenged helps preserve mental
Confusion
sharpness.
Drowsiness

Page 27 www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH

It probably isnt the years of formal education
or the type of occupation that benefits memory.
Instead, these are likely stand-ins for a lifelong
habit of learning and engaging in mentally
challenging activities.
Intellectual enrichment and learning stimulate
the brain to make more connections. The more
connections, the more resilient the brain. Thats how
a lifelong habit of learning and engaging in mentally
challenging activitieslike learning a new language
or craftcan help keep the brain in shape.
99 Stay connected. Establishing and
maintaining close ties with others is another
way to maintain mental skills and memory. There
are several ways that social engagement may do this.
Social interaction and mentally engaging activities
often go hand in hand (think volunteering or tutoring
school kids). Social relationships can also provide
support during stressful times, reducing the damaging
effects that stress can have on the brain.
Social support can come from relationships with
family members, friends, relatives, or caregivers,
as well as from a religious community or other
organized group.
100 Keep moving. Physical fitness and
mental fitness go together. People who
exercise regularly tend to stay mentally sharp into
their 70s, 80s, and beyond. Although the precise
dose of exercise isnt known, research suggests
that the exercise should be moderate to vigorous
and regular. Examples of moderate exercise include
brisk walking, stationary bicycling, water aerobics,
and competitive table tennis. Vigorous activities
include jogging, high impact aerobic dancing, square
dancing, and tennis.
Exercise helps memory in several ways. It reduces
the risk of developing several potentially memory-
robbing conditions like high blood pressure,
Page 28
diabetes, and stroke. Exercise is good for the lungs,
and people who have good lung function send
more oxygen to their brains. There is some evidence
that exercise helps build new connections between
brain cells and improves communication between
them. Finally, exercise has been linked to increased
production of neurotrophins, substances that
nourish brain cells and help protect them against
damage from stroke and other injuries.
101
Go Mediterranean. Mediterranean-
type diets highlight whole grains, fruits
and vegetables, and healthy fats from fish, nuts, and
healthy oils. This eating style helps promote heart
health and may also lessen the risk of memory
and thinking problems later in life. In a study that
followed more than 2,000 people over four years,
those who most closely followed a Mediterranean-
type diet had a lower risk of developing Alzheimers
disease. A later study suggested that following
a Mediterranean-type diet could slow the
conversion of mild cognitive impairment into full-
blown dementia.
The type of fats that predominate in the diet also
seem to affect memory. As part of the national
Womens Health Initiative, 482 women ages 60
and older were observed for three years. They
reported on their diets, and researchers tested their
memory and other cognitive skills at the beginning
of the study and at the end. Those who ate more
unsaturated fats (which are abundant in vegetables
oils and fatty fish) and less saturated fat (from red
meat and full-fat dairy foods) had significantly less
decline in memory than those who ate relatively little
unsaturated fat.
Eating several servings of fruits and vegetables can
also protect memory. Foods from plants are chock
full of vitamins, minerals, and other nutrients
that may protect against age-related deterioration
throughout the body.
www.health.harvard.edu 101 TIPS FOR TIP-TOP HEALTH
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